Vegetable Curry
User Reviews
4.9
-
Prep Time
15 mins
-
Cook Time
25 mins
-
Total Time
40 mins
-
Servings
5
-
Calories
259 kcal
-
Course
Main Course
-
Cuisine
Caribbean
Vegetable Curry
Description
The recipe starts by sautéing onions, garlic, and red chili in neutral oil, then stirring in a homemade spice mix featuring curry powder, smoked paprika, cumin, and other spices. After the spices bloom and become aromatic, chopped red bell pepper and zucchini are added briefly before pouring in crushed tomatoes, vegetable broth, and diced sweet potato and cauliflower.
Simmering the mixture until the root vegetables are tender thickens the sauce, followed by stirring in peas, fresh coriander, and optional spinach to provide color and freshness. The curry is seasoned with salt and pepper to taste and commonly served over basmati or white rice, with plain yogurt and extra coriander garnishing the dish.
This curry is adaptable with vegetables substituted by volume and offers a balanced combination of mild heat, sweetness from root vegetables, and herbaceous freshness. It can be stored refrigerated for several days or frozen for longer keeping.
Ingredients
Spice Mix:
- 2 tbsp curry powder , mild or hot (Note 1)
- 1 tsp allspice
- 1 tsp nutmeg or 1/2 tsp freshly grated nutmeg, powder
- 1 1/2 tsp smoked paprika (sub with sweet or ordinary paprika)
- 2 tsp thyme or 3 tsp fresh thyme leaves, dried leaves
- 1 tsp cumin powder
- 3/4 tsp cayenne pepper (adjust to taste)
- 1 tsp black pepper white or black
Curry:
- 3 tbsp neutral cooking oil generic cooking oil
- 1 onion diced (brown, white, yellow, large
- 1 red chilli deseeded and finely sliced, or cayenne pepper; large
- 2 garlic minced, large cloves
- 1 red bell pepper chopped into 1.7cm / 2/3" pieces (~1.5 cups, large; also known as capsicum
- 800g/ 28 oz crushed tomato canned
- 2 cups (500 ml) vegetable broth or chicken broth
- 1 zucchini , diced (~1 cup) *
- 2 cups sweet potato 1.5cm / 3/5" cubes (~225g/7.5oz
- 2 cups cauliflower small / medium (~180g/6oz, florets
- 3/4 cup peas frozen
- 2 baby spinach optional (Note 2, handfuls
- 1/2 cup Coriander leaves and stems), plus more for garnish, finely chopped; also known as cilantro
- salt
- black pepper
- yogurt plain or Greek
Serving - choose:
- basmati rice
- white rice
Instructions
- Heat oil in a large pot over medium high heat. Add garlic and onion, cook for 2 minutes. Add cayenne and cook until onion is translucent.
- Add Spice Mix and cook, stirring constantly, for 1 - 2 minutes until the spice is fragrant and wet. If too dry, add a tiny touch of water or oil.
- Add capsicum and zucchini, cook for 1 minute.
- Add tomato, broth, potato and cauliflower. Mix well, bring to simmer, cover, lower heat to medium.
- Simmer for 15 minutes or until potato is pretty soft, then remove lid and simmer for another 10 minutes+ until sauce is slightly thickened and potato is soft.
- Add peas, stir, cook for 2 minutes. Add coriander and spinach, stir until wilted.
- Season to taste until salt and pepper. Serve over basmati rice or plain white rice. Garnish with yoghurt and more coriander.
Notes
- You can substitute the listed vegetables with others measured by volume; the total should be about 7–8 cups which shrink when cooked.
- The type and heat level of curry powder can be adjusted according to taste.
- Spinach is optional and can be replaced with silverbeet, kale, or cabbage for added greens.
- This curry stores well for up to 5 days in the fridge or freezes perfectly for months; just thaw and reheat.
- The recipe serves around six, with nutrition values based on 1½ cups of curry excluding rice, which can be omitted for a low-carb option.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 259 kcal
% Daily Value*
| Serving | 499g | |
| Calories | 259cal | 13% |
| Carbohydrates | 42g | 14% |
| Protein | 7.9g | 16% |
| Fat | 8.8g | 14% |
| Saturated Fat | 0.8g | 4% |
| Polyunsaturated Fat | 5.4g | 32% |
| Monounsaturated Fat | 1.8g | 9% |
| Trans Fat | 0.1g | 5% |
| Sodium | 844mg | 35% |
| Potassium | 1118mg | 24% |
| Fiber | 10g | 40% |
| Sugar | 17g | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
